Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness
Functional Nutrition Solutions
for Women
Helping women heal their hormones, overcome digestive issues, recover their metabolism, and experience life at its fullest potential.
Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness
Have you been struggling with frustrating health symptoms like
chronic low energy, gut issues, weight fluctuations, acne,
period problems, or anxiety?
Are you confused by the endless cycle of online scrolling and researching symptoms trying to figure it out on your own?
Are you exhausted from working overtime on your health and trying to do it all perfectly without seeing real results?
I get it because I was you.
It’s time for a change.
I help women identify and address the unique root cause of their hormone and digestive symptoms with clear answers and a roadmap to sustainable, optimal health.
By partnering together, you’ll learn exactly how to nourish, move, and support your body so that you are no longer weighed down by the symptoms and doubt that have been getting in the way of living the life you are meant to.
Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness
Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness
Treat and heal symptoms,
Reverse your condition,
and Get back to feeling like yourself.
I take a whole-body approach to
Why Truly Well Works
Truly Well is the holistic, results-driven approach you’ve been looking for.
If you've had your symptoms dismissed by providers,
told there’s nothing you can do, or that your labs are “normal” despite feeling off, you’re in the right place.
If you’ve been given birth control or medication as the only solution,
but you know there has to be a better way, I'm here to uncover the root cause.
If you’re tired of guessing what’s wrong and cycling through diet trends,
I use functional testing to give you clear, science-backed answers.
If making lifestyle changes feels overwhelming,
I create a step-by-step, approachable plan that fits into your real life.
If you want to feel heard, supported, and empowered in your healing,
you deserve a compassionate partner in your health journey—I’ll be there every step of the way.
the SERVICES
My comprehensive 1:1 functional nutrition program helps you identify and address the root cause of your digestion, energy, skin, and inflammation challenges.
Dealing with hormonal symptoms like acne, PMS, painful periods, bloating, hair loss, fatigue, or irregular cycles? You are not alone. I’ve been there myself. Hormones don’t just “fall out of balance” for no reason. They respond to your internal environment, your habits, your stress levels, and the way you’re nourishing your body.
If you’ve ever Googled: “How where do I start supporting my hormones naturally?!”, I’ve got you. I’m going to walk you through five foundational habits that make a massive difference. These are some of the principles I teach all my clients inside Truly Well because they actually work, and you can start implementing them TODAY!
1. Eat for Balanced Blood Sugar Using the Nourishing Plate
Blood sugar stability is the foundation of hormone health. When your blood sugar is on a rollercoaster (hello skipping breakfast, long gaps between meals, and imbalanced macronutrients), your body pumps out stress hormones like cortisol, which throws off your thyroid, sex hormones, mood, and metabolism.
Instead, try what I call the Nourishing Plate formula: a flexible way to build balanced meals that keep you fueled and satisfied. It gives your body the nutrients it needs to actually function well while also supporting steady energy, metabolism, and hormone production.
Quick tips getting started:
- Many women are unknowingly under-eating, which disrupts both digestion and hormone function. Before anything else, we need to make sure you’re bringing in enough fuel for your body’s personalized needs
- Eat a protein-rich breakfast within 90 minutes of waking
- Consistent nourishment matters. Eat every 3–4 hours throughout the day
- Prioritize enjoyable meals so you’re more likely to meet your needs. Nourishing doesn’t have to mean boring!
2. Stop Fearing Carbs. Your Hormones Need Them!
Carbs have been unfairly demonized, especially for women. But here’s the truth: carbohydrates are essential for your thyroid, nervous system, metabolism, and fertility. When you undereat carbs, your body feels unsafe and shuts down functions like ovulation, digestion, and energy production to conserve resources.
This is why chronically low-carb eating can contribute to:
- Irregular or missing cycles
- Thyroid issues and weight loss resistance
- Anxiety, depression, or irritability
- Fatigue and cravings
- Infertility
Instead of fearing carbs, focus on quality and balance:
- Opt for whole food sources of carbohydrates like fruit, vegetables, beans, lentils, and whole grains over processed ones
- Always pair with protein + fat + fiber to keep blood sugar steady
- Be mindful of portion sizes and meal timing
- When enjoying treats (pizza, dessert), add protein or veggies to blunt the glucose spike
3. Support Your Circadian Rhythm
Your hormones run on an internal clock called your circadian rhythm — and it’s regulated by light, food timing, and sleep. When that rhythm is disrupted (late nights, screen time before bed, skipping breakfast), hormone production gets thrown off.
Why circadian rhythm matters:
- Regulates cortisol (stress hormone)
- Triggers melatonin for sleep
- Supports thyroid conversion
- Impacts digestion, detoxification, metabolism, and mood
Unfortunately, there are a lot of common things in our modern world that disrupt circadian rhythms, like excessive blue light, lack of natural sun exposure in the morning, and eating habits. If you’re working to balance your hormones, improve digestion, boost energy, or just feel better overall, supporting your circadian rhythm is non-negotiable.
Ways to support it:
- Consistent wake-up time and bedtime
- Get morning sunlight within 60 minutes of waking (even 10 minutes helps
- Take breaks from blue-light and get outside as often as possible during the day
- Eat dinner ideally 2-3 hours before bed
- Minimize blue light exposure and screens before bed. Aim for 60 minutes of screen-free time before sleep.
4. Start Strength Training
When it comes to exercise and hormones, many women are unknowingly working against their bodies instead of with them. We’ve been told that more cardio means better results but for most women, especially those dealing with stress, fatigue, or hormone symptoms, that approach can actually make things worse. The goal isn’t to burn out your body; it’s to build it up. Strength training shifts your physiology from depletion to resilience. It’s about creating a body that feels strong, stable, and supported, not exhausted and inflamed.
So if you’re still relying on cardio to “lean out” or “balance hormones,” this is your permission (and very strong suggestion!) to switch gears. Strength training is one of the most supportive tools for women’s hormones.
Here’s why:
- Improves insulin sensitivity
- Boosts metabolism and energy
- Lowers inflammation
- Supports thyroid function
- Builds stress resilience
How to start:
- Begin with 2–3 full-body strength sessions per week
- Focus on compound movements like squats, deadlifts, hip thrusts, rows, and presses
- Increase weights, reps, and sets gradually (progressive overload)
- Rest between sets (60-90 seconds)
- Always fuel with protein + carbs before and after
5. Reduce Endocrine Disruptors
Our environment is full of endocrine-disrupting chemicals (EDCs) that research has shown can interfere with hormones and increase risks of a variety of health issues, including breast cancer, fertility issues, premature ovarian failure, PCOS, endometriosis, uterine fibroids, migraines, dermatitis, asthma, and metabolic abnormalities.
These harmful substances are unfortunately everywhere – in the air we breathe, the water we drink, and the products we use daily. While we can’t control everything, reducing exposure where we can is essential for maintaining hormonal balance and health.
Practical swaps:
- Opt for organic produce, meat, and dairy to avoid pesticides and antibiotics whenever possible.
- Quick note: The most important thing is eating a variety of fruits and vegetables — organic or not. If choosing organic feels accessible, that can be a helpful extra step to lower your exposure to pesticides. Check out the Environmental Working Group’s Dirty Dozen and Clean Fifteen for guidance deciding what’s worth buying organic when possible..
- Use glass or stainless steel instead of plastic (especially for drinking, storage, and heating food)
- Filter your tap water
- Switch to fragrance-free or non-toxic personal care + cleaning products
- Skin Deep is a great data base where you can look up the safety of personal care products and the ingredients they contain.
- RiseWell is the best fluoride-free toothpaste (code TRULYWELL)
- Avoid non-stick cookware that can release toxic substances when heated and opt for safer materials like stainless steel, cast iron, or ceramic.
Final Thoughts
Hormone balance isn’t about doing more — it’s about doing what matters. When you nourish your body consistently, create safety through rhythm and routine, and support your metabolism, your hormones will start working for you again.
If you’ve been putting in the effort but still feel like something’s missing, it may be time to look deeper. Functional lab testing can reveal the underlying imbalances keeping you stuck so we can create a personalized plan that helps your body truly heal.
This kind of root-cause approach is exactly what I do inside my 1:1 Truly Well Nutrition Program — designed to uncover what your body needs, restore balance from the inside out, and get rid of the symptoms that have been weighing you down so you can feel like your best self.
👉 Click here to book a free strategy call (the first step in becoming a client!)
This flavorful soup full of fresh, nutritious ingredients makes a comforting dinner to cozy up with after cool day.
Kale Tortellini Soup
6
servings15
minutes30
minutes45
minutesCooler weather to me means soup season! and this one is impossible to skip.
Ingredients
1.5 lb Italian sausage, ground
4 cloves garlic, minced or grated
1 medium yellow onion, chopped
3 large carrots, chopped
4 stalks celery, chopped
6 cups low sodium chicken or vegetable broth (6 cups = 2 cartons)
28 oz can crushed tomatoes, low sodium
2 cups kale, shredded and stems removed
9 oz fresh (refrigerated) tortellini
1/2 cup grated Parmesan + plus more for serving
juice of 1/2 lemon
1 tsp Italian seasoning
1/4 tsp salt, plus more to taste
1/4 tsp ground black pepper, plus more to taste
1/4 tsp red pepper flakes
Directions
- Heat a large pot with a lid over medium heat. Add sausage and brown, stirring and breaking up occasionally, until cooked through. Remove sausage from the pot, drain the fat and set aside on a plate layered with paper towels.
- Add 1-2 tbsp olive oil to the pot with the carrots, celery, garlic, onion and spices. Cook over medium/low for about 8 minutes.
- Add broth, crushed tomatoes and ground sausage. Bring to a simmer, cover, and allow to cook for 15 minutes, until veggies are soft.
- Add in kale and tortellini. Cover again and cook according to your tortellini’s package instructions, stirring occasionally, until cooked through.
- Adjust spices as needed. Remove from heat and add lemon juice.
- Finish with Parmesan and stir until melted. Serve hot with extra cheese on top and basil.
Bone broth is liquid gold — one of the most nutrient-rich foods there is and a favorite tool of mine for supporting gut health! It is rich in minerals that enhance the immune system, and contains healing compounds like collagen, glutamine, gelatin, and amino acids. The best bone broths have a jelly-like consistency (it will jiggle) after refrigerating overnight thanks to the collagen from cuts like oxtail, chicken feet, and neck.
If you are sensitive to histamines (symptoms include headaches, depression, anxiety, joint pain, insomnia), I recommend meat stocks instead. They have a shorter cooking time thus containing less histamines, making them gentler and easier to digest.
Bone Marrow and Oxtail Broth
8
servings45
minutes24
hours24
hours45
minutes
Bone broth is rich in minerals that enhance the immune system and contains healing compounds like collagen, glutamine, gelatin, and amino acids. It’s warm, soothing, and good for the soul!
Ingredients
3-4 marrow bones
1 lb oxtail
5 chicken feet (for maximum collagen)
3 carrots, roughly chopped (washed not peeled)
2 onions, quartered (skin on for quercetin)
1 small fennel, quartered
1 bulb garlic, cut in half
2 bay leaves
1-2 tbsp vinegar, either white or apple cider vinegar (helps to draw minerals from the bones)
8 cups filtered water (or enough to cover the bones by about 1-2 inches)
2+ sprigs thyme, rosemary, or herb of choice (I like to do a blend of a few – the more the better!)
Salt and pepper to taste
- Optional Add-In’s
2-3 eggshells (bioavailable calcium)
Chicken necks (highly recommend for gelatin)
1-2 handfuls Kale (will extract additional minerals)
1 box wild medicinal mushrooms
Ginger and/or turmeric root
Celery stalks
Directions
- Preheat oven to 450°F. Add bones, oxtail, chicken feet, and vegetables to a large sheet pan and roast for 30 minutes. It’s okay if space on the pan is tight; ingredients can overlap.
- Place bones and oxtails at the bottom of an XXL pot. They should cover no more than a third of your pot volume. Add rest of the ingredients on top, plus herbs and spices.
- Fill the pot with filtered water and 1-2 tbsp vinegar until ingredients are fully submerged. Vinegar draws out more collagen and nutrients from the bones.
- Turn the heat on the medium until bubbles start to appear, then lower to simmer. IMPORTANT: do not boil or stir at any point. This will make the broth cloudy.
- Cover and let simmer on low heat for at least 8-10 hours but you can let it simmer for as long as 24 hours.
- Strain the broth and move to glass containers. I recommend passing it through a cheese or plant milk cloth to remove impurities.
- Let the broth cool and then refrigerate until the fat solidifies on the top. Skim off the fat if desired.
- Enjoy all week long or freeze! Sip as tea, make soups, or add to roasted dishes for sauces.
Tips
- Do not forgot to leave the peels on your onions when makes your soups and stews since they have up to 20x more quercetin than flesh! Quercetin is an iron chelator, an anti-histaminic, and anti-inflammatory.
- If you frequently cook bone-in protein (if not, you should 😉), store the leftover bones in a bag in the freezer, then pop them into your broths whenever you make them! I love doing this with chicken carcasses especially.
Dealing with hormonal symptoms like acne, PMS, painful periods, bloating, hair loss, fatigue, or irregular cycles? You are not alone. I’ve been there myself. Hormones don’t just “fall out of balance” for no reason. They respond to your internal environment, your habits, your stress levels, and the way you’re nourishing your body.
If you’ve ever Googled: “How where do I start supporting my hormones naturally?!”, I’ve got you. I’m going to walk you through five foundational habits that make a massive difference. These are some of the principles I teach all my clients inside Truly Well because they actually work, and you can start implementing them TODAY!
1. Eat for Balanced Blood Sugar Using the Nourishing Plate
Blood sugar stability is the foundation of hormone health. When your blood sugar is on a rollercoaster (hello skipping breakfast, long gaps between meals, and imbalanced macronutrients), your body pumps out stress hormones like cortisol, which throws off your thyroid, sex hormones, mood, and metabolism.
Instead, try what I call the Nourishing Plate formula: a flexible way to build balanced meals that keep you fueled and satisfied. It gives your body the nutrients it needs to actually function well while also supporting steady energy, metabolism, and hormone production.
Quick tips getting started:
- Many women are unknowingly under-eating, which disrupts both digestion and hormone function. Before anything else, we need to make sure you’re bringing in enough fuel for your body’s personalized needs
- Eat a protein-rich breakfast within 90 minutes of waking
- Consistent nourishment matters. Eat every 3–4 hours throughout the day
- Prioritize enjoyable meals so you’re more likely to meet your needs. Nourishing doesn’t have to mean boring!
2. Stop Fearing Carbs. Your Hormones Need Them!
Carbs have been unfairly demonized, especially for women. But here’s the truth: carbohydrates are essential for your thyroid, nervous system, metabolism, and fertility. When you undereat carbs, your body feels unsafe and shuts down functions like ovulation, digestion, and energy production to conserve resources.
This is why chronically low-carb eating can contribute to:
- Irregular or missing cycles
- Thyroid issues and weight loss resistance
- Anxiety, depression, or irritability
- Fatigue and cravings
- Infertility
Instead of fearing carbs, focus on quality and balance:
- Opt for whole food sources of carbohydrates like fruit, vegetables, beans, lentils, and whole grains over processed ones
- Always pair with protein + fat + fiber to keep blood sugar steady
- Be mindful of portion sizes and meal timing
- When enjoying treats (pizza, dessert), add protein or veggies to blunt the glucose spike
3. Support Your Circadian Rhythm
Your hormones run on an internal clock called your circadian rhythm — and it’s regulated by light, food timing, and sleep. When that rhythm is disrupted (late nights, screen time before bed, skipping breakfast), hormone production gets thrown off.
Why circadian rhythm matters:
- Regulates cortisol (stress hormone)
- Triggers melatonin for sleep
- Supports thyroid conversion
- Impacts digestion, detoxification, metabolism, and mood
Unfortunately, there are a lot of common things in our modern world that disrupt circadian rhythms, like excessive blue light, lack of natural sun exposure in the morning, and eating habits. If you’re working to balance your hormones, improve digestion, boost energy, or just feel better overall, supporting your circadian rhythm is non-negotiable.
Ways to support it:
- Consistent wake-up time and bedtime
- Get morning sunlight within 60 minutes of waking (even 10 minutes helps
- Take breaks from blue-light and get outside as often as possible during the day
- Eat dinner ideally 2-3 hours before bed
- Minimize blue light exposure and screens before bed. Aim for 60 minutes of screen-free time before sleep.
4. Start Strength Training
When it comes to exercise and hormones, many women are unknowingly working against their bodies instead of with them. We’ve been told that more cardio means better results but for most women, especially those dealing with stress, fatigue, or hormone symptoms, that approach can actually make things worse. The goal isn’t to burn out your body; it’s to build it up. Strength training shifts your physiology from depletion to resilience. It’s about creating a body that feels strong, stable, and supported, not exhausted and inflamed.
So if you’re still relying on cardio to “lean out” or “balance hormones,” this is your permission (and very strong suggestion!) to switch gears. Strength training is one of the most supportive tools for women’s hormones.
Here’s why:
- Improves insulin sensitivity
- Boosts metabolism and energy
- Lowers inflammation
- Supports thyroid function
- Builds stress resilience
How to start:
- Begin with 2–3 full-body strength sessions per week
- Focus on compound movements like squats, deadlifts, hip thrusts, rows, and presses
- Increase weights, reps, and sets gradually (progressive overload)
- Rest between sets (60-90 seconds)
- Always fuel with protein + carbs before and after
5. Reduce Endocrine Disruptors
Our environment is full of endocrine-disrupting chemicals (EDCs) that research has shown can interfere with hormones and increase risks of a variety of health issues, including breast cancer, fertility issues, premature ovarian failure, PCOS, endometriosis, uterine fibroids, migraines, dermatitis, asthma, and metabolic abnormalities.
These harmful substances are unfortunately everywhere – in the air we breathe, the water we drink, and the products we use daily. While we can’t control everything, reducing exposure where we can is essential for maintaining hormonal balance and health.
Practical swaps:
- Opt for organic produce, meat, and dairy to avoid pesticides and antibiotics whenever possible.
- Quick note: The most important thing is eating a variety of fruits and vegetables — organic or not. If choosing organic feels accessible, that can be a helpful extra step to lower your exposure to pesticides. Check out the Environmental Working Group’s Dirty Dozen and Clean Fifteen for guidance deciding what’s worth buying organic when possible..
- Use glass or stainless steel instead of plastic (especially for drinking, storage, and heating food)
- Filter your tap water
- Switch to fragrance-free or non-toxic personal care + cleaning products
- Skin Deep is a great data base where you can look up the safety of personal care products and the ingredients they contain.
- RiseWell is the best fluoride-free toothpaste (code TRULYWELL)
- Avoid non-stick cookware that can release toxic substances when heated and opt for safer materials like stainless steel, cast iron, or ceramic.
Final Thoughts
Hormone balance isn’t about doing more — it’s about doing what matters. When you nourish your body consistently, create safety through rhythm and routine, and support your metabolism, your hormones will start working for you again.
If you’ve been putting in the effort but still feel like something’s missing, it may be time to look deeper. Functional lab testing can reveal the underlying imbalances keeping you stuck so we can create a personalized plan that helps your body truly heal.
This kind of root-cause approach is exactly what I do inside my 1:1 Truly Well Nutrition Program — designed to uncover what your body needs, restore balance from the inside out, and get rid of the symptoms that have been weighing you down so you can feel like your best self.
👉 Click here to book a free strategy call (the first step in becoming a client!)
This flavorful soup full of fresh, nutritious ingredients makes a comforting dinner to cozy up with after cool day.
Kale Tortellini Soup
6
servings15
minutes30
minutes45
minutesCooler weather to me means soup season! and this one is impossible to skip.
Ingredients
1.5 lb Italian sausage, ground
4 cloves garlic, minced or grated
1 medium yellow onion, chopped
3 large carrots, chopped
4 stalks celery, chopped
6 cups low sodium chicken or vegetable broth (6 cups = 2 cartons)
28 oz can crushed tomatoes, low sodium
2 cups kale, shredded and stems removed
9 oz fresh (refrigerated) tortellini
1/2 cup grated Parmesan + plus more for serving
juice of 1/2 lemon
1 tsp Italian seasoning
1/4 tsp salt, plus more to taste
1/4 tsp ground black pepper, plus more to taste
1/4 tsp red pepper flakes
Directions
- Heat a large pot with a lid over medium heat. Add sausage and brown, stirring and breaking up occasionally, until cooked through. Remove sausage from the pot, drain the fat and set aside on a plate layered with paper towels.
- Add 1-2 tbsp olive oil to the pot with the carrots, celery, garlic, onion and spices. Cook over medium/low for about 8 minutes.
- Add broth, crushed tomatoes and ground sausage. Bring to a simmer, cover, and allow to cook for 15 minutes, until veggies are soft.
- Add in kale and tortellini. Cover again and cook according to your tortellini’s package instructions, stirring occasionally, until cooked through.
- Adjust spices as needed. Remove from heat and add lemon juice.
- Finish with Parmesan and stir until melted. Serve hot with extra cheese on top and basil.
Bone broth is liquid gold — one of the most nutrient-rich foods there is and a favorite tool of mine for supporting gut health! It is rich in minerals that enhance the immune system, and contains healing compounds like collagen, glutamine, gelatin, and amino acids. The best bone broths have a jelly-like consistency (it will jiggle) after refrigerating overnight thanks to the collagen from cuts like oxtail, chicken feet, and neck.
If you are sensitive to histamines (symptoms include headaches, depression, anxiety, joint pain, insomnia), I recommend meat stocks instead. They have a shorter cooking time thus containing less histamines, making them gentler and easier to digest.
Bone Marrow and Oxtail Broth
8
servings45
minutes24
hours24
hours45
minutes
Bone broth is rich in minerals that enhance the immune system and contains healing compounds like collagen, glutamine, gelatin, and amino acids. It’s warm, soothing, and good for the soul!
Ingredients
3-4 marrow bones
1 lb oxtail
5 chicken feet (for maximum collagen)
3 carrots, roughly chopped (washed not peeled)
2 onions, quartered (skin on for quercetin)
1 small fennel, quartered
1 bulb garlic, cut in half
2 bay leaves
1-2 tbsp vinegar, either white or apple cider vinegar (helps to draw minerals from the bones)
8 cups filtered water (or enough to cover the bones by about 1-2 inches)
2+ sprigs thyme, rosemary, or herb of choice (I like to do a blend of a few – the more the better!)
Salt and pepper to taste
- Optional Add-In’s
2-3 eggshells (bioavailable calcium)
Chicken necks (highly recommend for gelatin)
1-2 handfuls Kale (will extract additional minerals)
1 box wild medicinal mushrooms
Ginger and/or turmeric root
Celery stalks
Directions
- Preheat oven to 450°F. Add bones, oxtail, chicken feet, and vegetables to a large sheet pan and roast for 30 minutes. It’s okay if space on the pan is tight; ingredients can overlap.
- Place bones and oxtails at the bottom of an XXL pot. They should cover no more than a third of your pot volume. Add rest of the ingredients on top, plus herbs and spices.
- Fill the pot with filtered water and 1-2 tbsp vinegar until ingredients are fully submerged. Vinegar draws out more collagen and nutrients from the bones.
- Turn the heat on the medium until bubbles start to appear, then lower to simmer. IMPORTANT: do not boil or stir at any point. This will make the broth cloudy.
- Cover and let simmer on low heat for at least 8-10 hours but you can let it simmer for as long as 24 hours.
- Strain the broth and move to glass containers. I recommend passing it through a cheese or plant milk cloth to remove impurities.
- Let the broth cool and then refrigerate until the fat solidifies on the top. Skim off the fat if desired.
- Enjoy all week long or freeze! Sip as tea, make soups, or add to roasted dishes for sauces.
Tips
- Do not forgot to leave the peels on your onions when makes your soups and stews since they have up to 20x more quercetin than flesh! Quercetin is an iron chelator, an anti-histaminic, and anti-inflammatory.
- If you frequently cook bone-in protein (if not, you should 😉), store the leftover bones in a bag in the freezer, then pop them into your broths whenever you make them! I love doing this with chicken carcasses especially.
Protein chia pudding is one of my go-to make ahead breakfasts to keep on hand. With only 5 minutes of prep time and so many flavor variations, this nourishing recipe is a must when meal prepping, providing over 30 grams of protein per serving. By adding protein powder, we are able to support blood sugar stability first thing with a protein rich breakfast, setting the tone for the rest of the day. Remember, blood sugar stability is a foundation for hormone balance.
Blueberry Protein Chia Pudding
2
servings5
minutes0
minutes0
minutesThis fiber and protein-packed chia pudding is a meal prep game changer that will keep you fueled all morning while supporting blood sugar balance.
Ingredients
1/3 cup and 2 tbsp chia seeds
1.25 cups nut milk (I recommend Malk, Elmhurst, or another brand with no additives)
1 cup blueberries (if using frozen, be sure to dethaw first)
2 scoops protein powder
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1 pinch Celtic or Redmond’s salt
- Topping Ideas
Ground flax seed
Hemp hearts
Nut butter
Unsweetened coconut flakes
Chopped nuts
Fresh organic berries
Directions
- Add blueberries, nut milk, vanilla, and cinnamon to a blender. Blend together until smooth.
- In a large mason jar or resealable glass Tupperware, add chia seeds and salt. Pour the blueberry mixture into the container and stir until well combined.
- Cover the dish and refrigerate overnight or for at least 4 hours. Once chilled, mix again to break up any chia clumps.
- Store in the fridge in an airtight container for up to 4 days. Just give it a good stir before serving, add your desired topping, and enjoy!
products i love
A curated selection by Tracy of her favorite products, trusted brands, and exclusive access to premium products.
I’m a Functional Medicine Dietitian and Women’s Health Specialist. I understand what it’s like to feel like your body is working against you because I was there, too. Through my own health journey, I found conventional treatment options only masked my symptoms without ever eliminating them. From chronic low energy and mood, digestive and skin issues to horrible PMS and painful periods, I know first-hand what it’s like to have your symptoms routinely dismissed as “normal” by providers and society. I’ve been where you are and I’m here to help you feel better in your body again.
I started Truly Well Nutrition because I’ve lived through the frustration of feeling like thriving health was out of reach—and I know it’s possible to get it back. My own healing journey was the catalyst for the work I do today. I became the person I needed years ago when I struggled mentally and physically through my own chronic hormonal and digestive symptoms. Now, I’m here to guide you through your own transformation.
hi, i'm tracy!
She said it better than
I ever could!
Client love
"Working with Tracy has been a complete game-changer—she helped me heal from burnout, balance my thyroid, and finally feel good in my body again.
Tracy has made eating healthy feel so easy and doable. She gave me a clear, personalized roadmap to help my body recover from burnout and stress, and it’s honestly been a game-changer. Since working with her, my thyroid function has improved, my blood sugar feels more stable, I’ve been sleeping better, my energy is up, I have way fewer cravings, my skin is clear, and I’ve lost weight without starving myself or feeling restricted.
She’s also an incredible teacher. She goes in-depth with labs and takes the time to explain what everything means in a way that actually makes sense. It’s empowering to finally understand what’s going on in my body and why certain changes matter.
She leads by example in the most beautiful way — always sharing helpful recipes, practical tips, and uplifting reminders that actually stick with you. Tracy is such a radiant, kind soul, and I’m so grateful our paths crossed. She’s truly one of the best investments I’ve ever made."
"I struggled with hormonal and digestive issues for years and never knew what to do about them. That all changed when I found Tracy. She quickly identified the cause of my bloating, stomach pains, food intolerances, migraines, acne, low energy, and anxiety that other providers overlooked. I finally felt heard, validated, and understood.
In just a few months, Tracy taught me more about my body and how it works than any doctor ever had. I was constantly amazed by how knowledgeable she is and how genuinely invested she was in helping me feel better. She gave me all the resources I needed and developed a personalized plan that fit into my life.
Tracy is super encouraging and made the whole process fun and easy to understand. She focuses on simple, realistic changes and progress instead of perfection, so I could create sustainable habits without feeling overwhelmed. Now, I'm able to live without the symptoms that once ruled my life, and my body feels healthier than it ever has in my 30 years of living. Working with Tracy has been the best investment I've ever made in myself!"
Book with Tracy
Feeling amazing and at home in your body is possible. I’m here to help you get there.
book a call
This free 30-minute consultation is the first step in becoming a 1:1 client. We’ll discuss your health history, determine if we’re a good fit, and outline a path forward. If I can help, I’ll send a personalized proposal; if not, I’ll connect you with the right expert. Either way, you’ll leave with clear next steps.
